Meditation to Combat Fear and Hidden Anxieties

When we meditate, we often try to clear our minds. We seek to anchor ourselves in the present and no longer allow ourselves to be dominated by our thoughts.

In particular, fears and anxieties can hinder the development of our spirituality. So what to do with these thoughts?

With this meditation to combat anxiety, all your phobias will not disappear with the wave of a magic wand. On the other hand, you will be offered a moment of break conducive to taking a step back.

Contents :

Discover this meditation in video format

The effects of this meditation

Preparing for meditation to combat fears

The different steps

Other guided meditations in our series

Discover this meditation in video format

The effects of this meditation

Fear is a self-perpetuating phenomenon: from invasive or intrusive thoughts come fears, from those fears come intrusive thoughts, and so on.

We must therefore learn to observe our fears without judgment, not to let ourselves be dominated by them. We must control them. This is precisely what we will learn together through this guided meditation.

Fear is a natural feeling that we all experience. Even though there are mental techniques to hide it (from ourselves and others), it is really complicated to completely erase it. Our heart races, our hands become sweaty, our stomachs tighten and we start to sweat profusely.

This meditation will therefore not aim to cancel your fears, but rather to apprehend them, observe them, put them into perspective and, ultimately, understand their deep nature.

We will therefore successively ask ourselves several questions, explore several avenues…

What are you afraid of ?

What is this fear? Does it really exist or is it just an image in my mind?

How to accept it? What is its essence?

By adding relaxation, breathing and positive visualization exercises to this process, you will be placed in a state of mental serenity which will allow you to face your fears effectively.

As a general rule, fears and anxieties prevent us from moving forward in life. By fighting them, we can therefore offer ourselves a lot of positives, such as:

• Obviously, a reduction in stress and anxiety
• Greater courage in decision-making
• A more positive vision of the future, of tomorrow
• Easier social interactions
• A recognition of your innate ability to surpass yourself
• A gift to those around you: if fear is contagious, so is serenity

Preparing for meditation to combat fear

This guided meditation is intended to be a practical tool, a tool that you can use when the need arises, anywhere and at any time of your day.

By helping you face your fears, this meditation will strengthen you and allow you to think with a clearer mind. However, it sometimes happens that fears turn into phobias, and that anxieties cause very significant stress. If you feel too much discomfort during this guided meditation, you can stop it for a few moments to calm down, before resuming it.

This meditation will strengthen you but, like an athlete who overworks himself, it should not damage you either.

The different steps

These different steps are actually supposed to follow one another harmoniously, rather than being cut into separate parts.

After all, this guided meditation forms a whole constructed as a single work, a single tool capable of functioning in its uniqueness.

In video and audio, no distinction is made.

The following breakdown therefore has the sole purpose of helping you, a posteriori, to understand the modes of action implemented within the framework of this meditation.

Step #1: Preparation through breathing

Start by taking a deep breath, as deep as possible, as if you were filling yourself entirely with air... And exhale as much as possible, as if you were emptying yourself completely.

Gently return your breathing to a more natural rhythm. Breathe through your stomach, peacefully, more slowly than usual.

You will try to maintain this fundamental breathing throughout the meditation… while listening to me.

Step #2: Visualize the source of the fear

Now find what scares you. Maybe you came here with a specific idea in mind. Otherwise, think about something that worries you. For example spiders, snakes, emptiness and height, the dentist…

Think about it. Remember your fear when faced with this thing. Hold it in your mind, visualize it.

While observing him, say this sentence, in your head or out loud: "Yes, I'm afraid."

Step #3: Transformation of state into sensation

Keep your breathing calm.

This image makes you feel negative emotions. This is completely normal.

In every moment of life, fear accompanies us. Our anxieties are always somewhere inside us, in a corner of our mind.

Recognizing that they exist, recognizing that we are afraid, is the first step to freeing ourselves from them.

By recognizing it, we can then act against it, with courage and determination.

Now say, “I feel fear.”

Step #4: Distancing from fear

Keep this frightening vision in mind.

Yes, you feel afraid of it.

Notice the change: you are no longer in a state of fear, but simply feel an emotion, like so many others.

Think about it for a few moments.

Always breathe calmly, and say this sentence: “I am aware of the fear I feel. »

Step #5: Acceptance of fear

We have just taken a further distance from what is negative in fear.

You are not the fear, you don't actually feel it. In fact, you only seem to feel it through your awareness of it, the awareness that it exists.

You know that life has positive things in store for you, you know that you have the ability to get what you want. Don't let fear slow you down, it is after all just an impression, an image... like so many others.

Now just say, “I accept that fear can exist. »

Step #6: Replacing Fear with Awareness

This image always present in your mind... you accept its presence, its existence.

You observe him with courage. Your new awareness of what she is allows you to look at her without passing judgment.

The fear you may have felt at the beginning gives way to neutrality.

Take a long breath. Exhale, and say: “Fear has the same roots as consciousness. »

It's the truth. Fear is a form of awareness of things that our mind can have.

By replacing this consciousness with another, much more neutral and peaceful, you have actually chased away fear.

Rome wasn't built in a day, and you'll probably have to practice this meditation several times to completely destroy it... but you've still taken a big step, and you can be proud of yourself for it.

Other guided meditations in our series

Among the many objects that we offer to our community, we have notably collected some meditation tools.

Here is the collection in question, made up of objects from cultures from the four corners of the world but sharing the same goal: to help the practice of meditation or, quite simply, relaxation and relaxation.

In short, you will find singing bowls, various musical instruments, flags and decorations, reiki pendulums and even certain ingredients and crystals.

Here is also a collection of free books that may help you in your life. Between healthy eating, self-hypnosis, prayers and self-confidence, many themes are covered in our library which, once again, has been entirely open to you.

If you would like to discover our other meditations, here is the section of our blog which brings them all together.

Here too, we wanted to deal with the most varied themes possible (within the limits of our knowledge, of course).

If, however, you do not find what you are looking for there, do not hesitate to tell us by leaving a comment in the section at the end of one of the meditations: we will read it and try to take it into account in our future work. !